Side-by-Side Comparison

Apple (With Skin) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-56%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 52 kcal, 29 kcal less).

Higher Protein

+1000%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.26 g in Apple (With Skin) (+2.6 g, +1000%).

Higher Dietary Fiber

+9%

Apple (With Skin)

Apple (With Skin) provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Higher Vitamin C

+511%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 4.6 mg in Apple (With Skin) (+23.5 mg, +511%).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Apple (With Skin) higher

Apple (With Skin)

52 kcal3% DV

Spinach (Raw)

23 kcal1% DV

Apple (With Skin) provides 52 kcal vs 23 kcal in Spinach (Raw) (+29 kcal, +126%).

ProteinSpinach (Raw) higher

Apple (With Skin)

0.26 g1% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.26 g in Apple (With Skin) (+2.6 g, +1000%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

13.8 g5% DV

Spinach (Raw)

3.6 g1% DV

Apple (With Skin) provides 13.8 g vs 3.6 g in Spinach (Raw) (+10.2 g, +280%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

2.4 g9% DV

Spinach (Raw)

2.2 g8% DV

Apple (With Skin) provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Total FatSpinach (Raw) higher

Apple (With Skin)

0.17 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.17 g in Apple (With Skin) (+0.22 g, +129%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

10.4 g21% DV

Spinach (Raw)

0.42 g1% DV

Apple (With Skin) provides 10.4 g vs 0.42 g in Spinach (Raw) (+10.0 g, +2374%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Apple (With Skin)

4.6 mg5% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 4.6 mg in Apple (With Skin) (+23.5 mg, +511%).

Vitamin A (RAE)Spinach (Raw) higher

Apple (With Skin)

3.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 3.0 µg in Apple (With Skin) (+466 µg, +15533%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Apple (With Skin)

0.18 mg1% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.18 mg in Apple (With Skin) (+1.9 mg, +1028%).

Vitamin KSpinach (Raw) higher

Apple (With Skin)

2.2 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 2.2 µg in Apple (With Skin) (+481 µg, +21850%).

Folate (DFE)Spinach (Raw) higher

Apple (With Skin)

3.0 µg1% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 3.0 µg in Apple (With Skin) (+191 µg, +6367%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Apple (With Skin)

0.02 mg1% DV

Spinach (Raw)

0.08 mg7% DV

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Apple (With Skin)

0.03 mg2% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Apple (With Skin)

0.09 mg1% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.09 mg in Apple (With Skin) (+0.63 mg, +696%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.06 mg1% DV

Spinach (Raw)

0.07 mg1% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.06 mg).

Vitamin B6Spinach (Raw) higher

Apple (With Skin)

0.04 mg2% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.04 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Apple (With Skin)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Apple (With Skin) (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Apple (With Skin)

107 mg2% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 107 mg in Apple (With Skin) (+451 mg, +421%).

CalciumSpinach (Raw) higher

Apple (With Skin)

6.0 mg

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 6.0 mg in Apple (With Skin) (+93.0 mg, +1550%).

IronSpinach (Raw) higher

Apple (With Skin)

0.12 mg1% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.12 mg in Apple (With Skin) (+2.6 mg, +2158%).

MagnesiumSpinach (Raw) higher

Apple (With Skin)

5.0 mg1% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 5.0 mg in Apple (With Skin) (+74.0 mg, +1480%).

PhosphorusSpinach (Raw) higher

Apple (With Skin)

11.0 mg1% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 11.0 mg in Apple (With Skin) (+38.0 mg, +345%).

ZincSpinach (Raw) higher

Apple (With Skin)

0.04 mg

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.04 mg in Apple (With Skin) (+0.49 mg, +1225%).

Lipids1 nutrients

Saturated FatSimilar

Apple (With Skin)

0.03 g

Spinach (Raw)

0.06 g

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Apple (With Skin) higher

Apple (With Skin)

95 kcal5% DV

Spinach (Raw)

7 kcal

Apple (With Skin) provides 95 kcal vs 7 kcal in Spinach (Raw) (+88 kcal, +1272%).

ProteinSpinach (Raw) higher

Apple (With Skin)

0.47 g1% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.47 g in Apple (With Skin) (+0.38 g, +81%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

25.1 g9% DV

Spinach (Raw)

1.1 g

Apple (With Skin) provides 25.1 g vs 1.1 g in Spinach (Raw) (+24.0 g, +2208%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.4 g16% DV

Spinach (Raw)

0.66 g2% DV

Apple (With Skin) provides 4.4 g vs 0.66 g in Spinach (Raw) (+3.7 g, +562%).

Total FatApple (With Skin) higher

Apple (With Skin)

0.31 g

Spinach (Raw)

0.12 g

Apple (With Skin) provides 0.31 g vs 0.12 g in Spinach (Raw) (+0.19 g, +164%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Spinach (Raw)

0.13 g

Apple (With Skin) provides 18.9 g vs 0.13 g in Spinach (Raw) (+18.8 g, +14908%).

Vitamins12 nutrients

Vitamin CSimilar

Apple (With Skin)

8.4 mg9% DV

Spinach (Raw)

8.4 mg9% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin c (8.4 mg).

Vitamin A (RAE)Spinach (Raw) higher

Apple (With Skin)

5.5 µg1% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 5.5 µg in Apple (With Skin) (+135 µg, +2477%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Apple (With Skin)

0.33 mg2% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.33 mg in Apple (With Skin) (+0.28 mg, +86%).

Vitamin KSpinach (Raw) higher

Apple (With Skin)

4.0 µg3% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 4.0 µg in Apple (With Skin) (+141 µg, +3518%).

Folate (DFE)Spinach (Raw) higher

Apple (With Skin)

5.5 µg1% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 5.5 µg in Apple (With Skin) (+53 µg, +966%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Spinach (Raw)

0.02 mg2% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Spinach (Raw)

0.06 mg4% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Apple (With Skin)

0.17 mg1% DV

Spinach (Raw)

0.22 mg1% DV

Spinach (Raw) provides 0.22 mg vs 0.17 mg in Apple (With Skin) (+0.05 mg, +31%).

Pantothenic Acid (B5)Apple (With Skin) higher

Apple (With Skin)

0.11 mg2% DV

Spinach (Raw)

0.02 mg

Apple (With Skin) provides slightly more pantothenic acid (b5) (0.11 mg vs 0.02 mg).

Vitamin B6Similar

Apple (With Skin)

0.07 mg4% DV

Spinach (Raw)

0.06 mg3% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Apple (With Skin)

1.8 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.8 mg in Apple (With Skin) (+21.9 mg, +1202%).

PotassiumApple (With Skin) higher

Apple (With Skin)

195 mg4% DV

Spinach (Raw)

167 mg4% DV

Apple (With Skin) provides 195 mg vs 167 mg in Spinach (Raw) (+27.3 mg, +16%).

CalciumSpinach (Raw) higher

Apple (With Skin)

10.9 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 10.9 mg in Apple (With Skin) (+18.8 mg, +172%).

IronSpinach (Raw) higher

Apple (With Skin)

0.22 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.22 mg in Apple (With Skin) (+0.59 mg, +272%).

MagnesiumSpinach (Raw) higher

Apple (With Skin)

9.1 mg2% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 9.1 mg in Apple (With Skin) (+14.6 mg, +160%).

PhosphorusApple (With Skin) higher

Apple (With Skin)

20.0 mg2% DV

Spinach (Raw)

14.7 mg1% DV

Apple (With Skin) provides 20.0 mg vs 14.7 mg in Spinach (Raw) (+5.3 mg, +36%).

ZincSpinach (Raw) higher

Apple (With Skin)

0.07 mg1% DV

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.07 mg).

Lipids1 nutrients

Saturated FatSimilar

Apple (With Skin)

0.05 g

Spinach (Raw)

0.02 g

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Apple (With Skin)

0.50 g1% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 0.50 g in Apple (With Skin) (+11.9 g, +2392%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

26.5 g10% DV

Spinach (Raw)

15.8 g6% DV

Apple (With Skin) provides 26.5 g vs 15.8 g in Spinach (Raw) (+10.7 g, +68%).

Dietary FiberSpinach (Raw) higher

Apple (With Skin)

4.6 g16% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.6 g in Apple (With Skin) (+5.0 g, +108%).

Total FatSpinach (Raw) higher

Apple (With Skin)

0.33 g

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.33 g in Apple (With Skin) (+1.4 g, +420%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

19.9 g40% DV

Spinach (Raw)

1.8 g4% DV

Apple (With Skin) provides 19.9 g vs 1.8 g in Spinach (Raw) (+18.1 g, +992%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Apple (With Skin)

8.8 mg10% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 8.8 mg in Apple (With Skin) (+113 mg, +1284%).

Vitamin A (RAE)Spinach (Raw) higher

Apple (With Skin)

5.8 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 5.8 µg in Apple (With Skin) (+2,034 µg, +35319%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Apple (With Skin)

0.35 mg2% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.35 mg in Apple (With Skin) (+8.5 mg, +2455%).

Vitamin KSpinach (Raw) higher

Apple (With Skin)

4.2 µg4% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 4.2 µg in Apple (With Skin) (+2,096 µg, +49630%).

Folate (DFE)Spinach (Raw) higher

Apple (With Skin)

5.8 µg1% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 5.8 µg in Apple (With Skin) (+838 µg, +14551%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Apple (With Skin)

0.03 mg3% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.03 mg in Apple (With Skin) (+0.31 mg, +940%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Apple (With Skin)

0.05 mg4% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.05 mg in Apple (With Skin) (+0.77 mg, +1547%).

Niacin (Vitamin B3)Spinach (Raw) higher

Apple (With Skin)

0.17 mg1% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.17 mg in Apple (With Skin) (+3.0 mg, +1703%).

Pantothenic Acid (B5)Spinach (Raw) higher

Apple (With Skin)

0.12 mg2% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.12 mg in Apple (With Skin) (+0.17 mg, +141%).

Vitamin B6Spinach (Raw) higher

Apple (With Skin)

0.08 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.08 mg in Apple (With Skin) (+0.77 mg, +978%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Apple (With Skin)

1.9 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.9 mg in Apple (With Skin) (+342 mg, +17798%).

PotassiumSpinach (Raw) higher

Apple (With Skin)

205 mg4% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 205 mg in Apple (With Skin) (+2,222 mg, +1082%).

CalciumSpinach (Raw) higher

Apple (With Skin)

11.5 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 11.5 mg in Apple (With Skin) (+419 mg, +3638%).

IronSpinach (Raw) higher

Apple (With Skin)

0.23 mg1% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.23 mg in Apple (With Skin) (+11.6 mg, +5017%).

MagnesiumSpinach (Raw) higher

Apple (With Skin)

9.6 mg2% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 9.6 mg in Apple (With Skin) (+334 mg, +3480%).

PhosphorusSpinach (Raw) higher

Apple (With Skin)

21.1 mg2% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 21.1 mg in Apple (With Skin) (+192 mg, +909%).

ZincSpinach (Raw) higher

Apple (With Skin)

0.08 mg1% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.08 mg in Apple (With Skin) (+2.2 mg, +2902%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Apple (With Skin)

0.05 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.05 g in Apple (With Skin) (+0.22 g, +410%).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Apple (With Skin)

1.5 g3% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 1.5 g in Apple (With Skin) (+35.8 g, +2386%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

79.7 g29% DV

Spinach (Raw)

47.3 g17% DV

Apple (With Skin) provides 79.7 g vs 47.3 g in Spinach (Raw) (+32.3 g, +68%).

Dietary FiberSpinach (Raw) higher

Apple (With Skin)

13.8 g49% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 13.8 g in Apple (With Skin) (+14.8 g, +107%).

Total FatSpinach (Raw) higher

Apple (With Skin)

0.98 g1% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 0.98 g in Apple (With Skin) (+4.1 g, +418%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

60.0 g120% DV

Spinach (Raw)

5.5 g11% DV

Apple (With Skin) provides 60.0 g vs 5.5 g in Spinach (Raw) (+54.5 g, +995%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Apple (With Skin)

26.5 mg29% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 26.5 mg in Apple (With Skin) (+340 mg, +1281%).

Vitamin A (RAE)Spinach (Raw) higher

Apple (With Skin)

17 µg2% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 17 µg in Apple (With Skin) (+6,098 µg, +35231%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Apple (With Skin)

1.0 mg7% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 1.0 mg in Apple (With Skin) (+25.4 mg, +2449%).

Vitamin KSpinach (Raw) higher

Apple (With Skin)

13 µg11% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 13 µg in Apple (With Skin) (+6,284 µg, +49506%).

Folate (DFE)Spinach (Raw) higher

Apple (With Skin)

17 µg4% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 17 µg in Apple (With Skin) (+2,512 µg, +14514%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Apple (With Skin)

0.10 mg8% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.10 mg in Apple (With Skin) (+0.92 mg, +937%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Apple (With Skin)

0.15 mg12% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.15 mg in Apple (With Skin) (+2.3 mg, +1543%).

Niacin (Vitamin B3)Spinach (Raw) higher

Apple (With Skin)

0.53 mg3% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 0.53 mg in Apple (With Skin) (+8.9 mg, +1698%).

Pantothenic Acid (B5)Spinach (Raw) higher

Apple (With Skin)

0.35 mg7% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.35 mg in Apple (With Skin) (+0.50 mg, +141%).

Vitamin B6Spinach (Raw) higher

Apple (With Skin)

0.24 mg14% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.24 mg in Apple (With Skin) (+2.3 mg, +975%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Spinach (Raw)

0 µg

Both Apple (With Skin) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Apple (With Skin)

5.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 5.8 mg in Apple (With Skin) (+1,024 mg, +17754%).

PotassiumSpinach (Raw) higher

Apple (With Skin)

617 mg13% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 617 mg in Apple (With Skin) (+6,659 mg, +1079%).

CalciumSpinach (Raw) higher

Apple (With Skin)

34.6 mg3% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 34.6 mg in Apple (With Skin) (+1,256 mg, +3629%).

IronSpinach (Raw) higher

Apple (With Skin)

0.69 mg4% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 0.69 mg in Apple (With Skin) (+34.6 mg, +5004%).

MagnesiumSpinach (Raw) higher

Apple (With Skin)

28.9 mg7% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 28.9 mg in Apple (With Skin) (+1,001 mg, +3471%).

PhosphorusSpinach (Raw) higher

Apple (With Skin)

63.5 mg5% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 63.5 mg in Apple (With Skin) (+575 mg, +907%).

ZincSpinach (Raw) higher

Apple (With Skin)

0.23 mg2% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.23 mg in Apple (With Skin) (+6.7 mg, +2894%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Apple (With Skin)

0.16 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.16 g in Apple (With Skin) (+0.66 g, +408%).

Apple (With Skin) vs Spinach (Raw)

Apple (With Skin)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary